Harees Qatar 🥣
Harees — Qatar's comforting slow-cooked porridge of cracked wheat and lamb or chicken, seasoned simply with salt and clarified butter, a Ramadan and celebration essential.
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What Is Harees Qatar?
Harees (also spelled Hareesa) is a slow-cooked dish made from cracked or crushed wheat and meat (traditionally lamb, though chicken is increasingly common), simmered for several hours until the wheat and meat break down into a smooth, porridge-like consistency. In Qatar, Harees is particularly associated with Ramadan, Eid, and weddings. It is nutritious, filling and historically significant across the Gulf region.
Per 100g, Harees Qatar provides approximately 180 kcal — moderate in calories compared to rice-based Gulf dishes. The protein content (10g per 100g) is reasonable, coming from both the meat and the whole wheat. The fibre from the cracked wheat (2g per 100g) contributes to digestive health and satiety.
The Qatari preparation of Harees tends to be smoother and thicker than some Gulf versions. A finishing drizzle of samn (clarified butter) on top is traditional and adds flavour and richness, but also adds approximately 40–60 kcal per serving depending on the quantity used.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| Small bowl | 200g | 360 kcal |
| Standard bowl | 300g | 540 kcal |
| Large bowl (restaurant) | 400g | 720 kcal |
| With samn drizzle (+30ml) | 300g | 630 kcal |
How to Use This Calculator
Enter your portion size in grams above. The calculator updates calories, protein, carbs and fat instantly. Values vary by recipe, oil quantity, cooking method and serving size — use these as a practical tracking guide.
Harees Qatar — Full Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 180 kcal | 9% |
| Protein | 10g | 20% |
| Carbohydrates | 28g | 10% |
| Fat | 4g | 5% |
| Dietary Fiber | 2g | 7% |
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| Small bowl | 200g | 360 kcal |
| Standard bowl | 300g | 540 kcal |
| Large bowl (restaurant) | 400g | 720 kcal |
| With samn drizzle (+30ml) | 300g | 630 kcal |
Calories by Preparation Method
Traditional Harees is prepared by soaking cracked wheat overnight, then slow-cooking it with bone-in lamb for 4–6 hours until both break down completely. The mixture is stirred continuously during the final stage to achieve the smooth porridge texture. Modern versions use pressure cookers to reduce cooking time. The calorie content increases with additional samn (clarified butter) or oil used during or after cooking. Chicken Harees is approximately 10–15% lower in calories than lamb Harees due to lower fat content in chicken.
Harees Qatar for Weight Loss
Harees is one of the more weight-loss-friendly traditional Gulf dishes due to its moderate calorie density and high satiety. A standard bowl (300g, 540 kcal) is filling and sustaining due to the slow-digesting whole wheat content. Avoid the samn drizzle or use a minimum amount. Choose chicken Harees over lamb for lower fat content. The slow carbohydrate release from cracked wheat helps maintain energy levels without sharp blood sugar spikes.
Harees Qatar for Muscle Gain
Harees provides a balanced mix of protein, carbohydrates and some fat — a good combination for muscle support. A 300g bowl provides approximately 30g protein and 84g carbohydrates. For serious muscle-building purposes, additional lean protein (grilled chicken, labneh) alongside Harees improves the amino acid profile. The whole wheat component is rich in complex carbohydrates, which support sustained energy for training.
Smart Comparison
Harees (180 kcal/100g) is significantly lower in calories than Chicken Machboos (220 kcal/100g) and much lower than Balaleet (290 kcal/100g). Compared to Saloona Qatar (150 kcal/100g), Harees is slightly higher but provides more protein and carbohydrates. Against rice-based Gulf dishes, Harees generally wins on fibre content due to the cracked wheat. It is one of the most nutritionally complete traditional Qatari dishes.
Portion Control Advice
A medium bowl (300g) is an appropriate single serving. Avoid the habit of topping generously with samn — one teaspoon (5g, approximately 45 kcal) is sufficient for flavour. Eat Harees as a meal in itself — it does not need to be accompanied by rice or bread. Because the texture is dense and filling, most people naturally stop eating before overconsumption. If eating during Ramadan iftar, start with a smaller portion and wait 10 minutes before considering seconds.
Practical Eating Tips
Harees is best eaten warm — the porridge consistency cools quickly, becoming thicker and harder to eat at room temperature. Season with a pinch of cinnamon or cumin on top for flavour without extra calories. Serve with a small glass of warm water or Qatari Coffee rather than sweetened beverages. Because Harees is nutrient-dense, it pairs well with a simple green salad or cucumber slices to add freshness and fibre.
Common Mistakes
The most common mistake is overloading the Harees with samn (clarified butter), which can add 100–200 extra calories to an otherwise moderate dish. Assuming all bowls of Harees are equal — when in fact, restaurant portions can be 400g+ — leads to underestimating calorie intake. Eating Harees alongside rice or bread during Ramadan iftar creates significant calorie excess when combined with other iftar foods.
Health Considerations
Harees made from whole cracked wheat is rich in B vitamins, particularly B1 (thiamine) and B3 (niacin), which support energy metabolism. The slow cooking releases collagen from the bone-in lamb, contributing to joint health. The fibre content from cracked wheat supports digestive regularity and gut microbiome diversity. Harees is one of the few traditional Gulf dishes where carbohydrates come from a whole grain source rather than refined white rice.
Healthy Alternative Tips
Lower Calorie Option: Open Full Food Detail to see smart lower-calorie swaps tailored to your goal.
Higher Protein Option: Grilled Hammour Qatar or Chicken Kebab Qatar for a leaner alternative.
Smarter Swap: Use the Food Compare tool to compare Harees Qatar side-by-side with other Qatari foods.
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FAQs
How many calories in harees?
Harees Qatar contains approximately 180 kcal per 100g. A standard bowl (300g) is around 540 kcal.
Is harees good for weight loss?
Yes — Harees is one of the more weight-loss-friendly Gulf dishes due to moderate calorie density, high protein and filling whole wheat content. Avoid the samn drizzle for lower calories.
What is harees made of?
Harees is made from cracked or crushed wheat slow-cooked with lamb or chicken for several hours until it breaks down into a smooth porridge. It is seasoned with salt and served with clarified butter.
Is harees the same as jareesh?
No. Harees is a smooth porridge from fully broken-down wheat and meat. Jareesh uses cracked (partially ground) wheat that retains more texture.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and Qatari recipe data. Actual values vary by cooking method, oil quantity, ingredients and serving size. See our Data Sources and Methodology pages.